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Heart-Healthy Habits to Establish in Childhood

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In most cases, it’s easier to prevent disease than to treat it later. This is why many doctors advise parents to think about heart disease sooner rather than later. But here’s the good news: adopting heart-healthy behaviors in childhood isn’t complicated. Focus on overall healthiness and well-being to set children up for heart health later in life.

Here are a few tips for establishing heart-healthy habits during childhood and adolescence.

heart-healthy childhood
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How to Adopt Heart-Healthy Behaviors in Childhood

1. Start in Pregnancy

Heart health begins before birth. Try to eat well and exercise before and during pregnancy.

2. Focus on Healthy Foods

It can be difficult to know exactly what foods are healthy, but try not to overthink it. Offer kids a variety of foods, including fruits and vegetables, lean protein, and whole grains. Avoid sugary drinks and excess sodium.

3. Get Moving

Children naturally move much more than adults. Encourage that movement through bike rides, playground visits, organized sports, or even dance parties at home!

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4. Be Mindful of Mental Health

Stress in childhood has been linked to cardiovascular problems later in life. Watch for physical signs of mental health issues, such as dizziness, heart palpitations, high blood pressure, chest pain, or similar symptoms. Talk to your child’s doctor if you notice any signs of anxiety or depression.

5. Do Your Best

Parenting is hard. If your kids eat junk food or watch TV all day, don’t beat yourself up. There’s always tomorrow! Do your best and try again.

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HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

Source: American Heart Association, “What parents can do to protect kids from heart disease”

The Impact of Stress on Heart Health

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We all know that chronic stress can significantly impact mental health. But did you know that stress can also harm your physical health? It’s true – researchers have long known of a link between chronic stress and heart disease, among other ailments. What, exactly, is the impact of stress on heart health? And how can you manage stress in order to minimize that impact?

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Heart Disease and Stress

Stress causes inflammation, high blood pressure, and other negative reactions in the body. These, in turn, raise the risk of heart disease and stroke. In addition, stress often causes us to adopt unhealthy coping mechanisms, such as binge drinking, smoking, eating unhealthy foods, overeating, and more.

the impact of stress on heart health
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How to Minimize the Impact of Stress on Heart Health

The best way to lower the potential negative impact of stress on heart and overall health is to find healthy ways to manage stress. Try to eat well, drink enough water, and get more physical activity. Focus on high-quality sleep. Spend time with family and friends. Try yoga, meditation or journaling. If feelings of stress continue to affect your daily life and routine, talk to your doctor. It’s never a bad idea to ask for help!

Five Ways to Become More Resilient

Protect the hearts of those you love! Register for a CPR training course today.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

This is an updated blog post that was originally published in 2020.

Can Watching Sports Increase Heart Attack Risk?

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Fall is the season of changing leaves, apple picking, back to school, and football. If you spend every Sunday (and Monday, and Thursday) watching football, it’s important to be mindful of your health. Don’t eat too much fried food, stand up at commercial breaks, and manage your stress. Here are a few ways that watching sports can affect your heart – and tips on how to mitigate those effects.

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How Watching Sports Affects the Heart

Researchers have found an increase in heart attacks and arrhythmias and heart attacks during major sporting events like the Superbowl and World Cup. This is due to the stress and emotion we experience when watching a game.

When a game gets suspenseful or takes a disappointing turn, fans often feel stress. These feelings of stress and anger essentially trigger a fight-or-flight response, which causes heart rate and blood pressure to increase. All of these factors can trigger a cardiovascular event.

fans watching sports
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How to Manage Stress During a Big Game

If you experience high levels of stress while watching sports, take steps to manage and reduce those intense feelings. Take deep breaths, do a few stretches, and step away for a few minutes if needed. Also, try to eat healthy before and during the game, and limit the amount of alcohol you consume.

If you’re still feeling frustrated and angry after the game ends, channel it into physical activity to help release the stress.

Protect Your Health with CPR

Take care of your fellow football fans by learning hands-only CPR. You could save a life!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

This is an updated blog post that was originally published in 2018.

Tips for a Heart-Healthy Grill

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As summer winds down, now is the time to check off the last boxes on your summer bucket list. Go to the beach or the pool, dine al fresco with family and friends, head out on a road trip, harvest the garden, go for a bike ride, or just enjoy the warm weather! If a backyard barbeque is in your end-of-summer plans, we have tips on how to grill the heart-healthy way.

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Heart-Healthy Grill Tips

According to the American Heart Association, there are a few easy steps you can take to make your grill more heart-healthy.

heart-healthy grill tips
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Choose a Leaner Protein

In general, it’s a good idea to grill healthier meats like chicken and fish. If you’re grilling beef, try to choose a leaner cut. You can even marinate and grill tofu!

Reduce Grilling Time

The longer that fatty muscle meat, such as beef or pork, is cooked, the more harmful chemicals it accumulates. To reduce grilling time, cut meat into smaller pieces or pre-cook it ahead of time.

Add Veggies to the Grill

Corn is great on the grill, but it’s not the only vegetable that works well for grilling. Onions, zucchini, peppers, sweet potatoes, summer squash, carrots, beets, and even lettuce are great options. Grilling enhances the flavor and texture of vegetables, and makes them satisfying and delicious.

Choose Healthy Sides

Whatever you choose to cook on the grill, choose heart-healthy sides to make the meal healthier overall. Look for whole wheat buns and salads made with low-sodium ingredients.

What’s the best way to protect the hearts of those you love? Learn CPR! Find a HeartCert location near you, or register for a virtual CPR certification course.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

Heart-Healthy Hybrid Work

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Over the last few years, employees have adapted to remote work. Some love the freedom and solitude of working from home, while others have been itching to get back into the office. In an effort to strike a balance, many companies have adopted hybrid work setups, with a few days in the office each week and the others at home.

Now, employees must figure out a new routine for hybrid work – and how to stay healthy, happy, and productive in each setting. We have a few tips.

How to Maintain a Healthy Hybrid Work Routine

heart-healthy hybrid work
photo credit: @benchaccounting accessed 7/1/22 via CC0

According to the American Heart Association, workers should maintain the same healthy work habits, no matter the setting. These include:

  • Create a healthy workspace. Make sure you have an ergonomic setting with good lighting and a supportive chair. While working from the couch can feel like a nice break, it can cause harm in the long term.

Read More: Make Your Workplace More Heart-Healthy

  • Take breaks from sitting. Get up regularly and stretch, take a walk, or do a few jumping jacks. You can set an alarm on your computer, or invest in a smartwatch that will remind you to move every hour. (Even small bursts of activity have been to benefit the heart, so don’t be discouraged if you only have time to walk around the block between meetings!)
  • Don’t snack all day. Whether it’s treats in the breakroom or snacks in your pantry, make sure you’re aware of what and how much you’re eating. Plan out meals and snacks to keep your nutrition on track.
  • Maintain healthy interaction with coworkers. Take time to talk to colleagues, whether that’s virtually via chat or video, or in person over coffee. Staying connected with other people is one of the best defenses against stress – which, in turn, benefits heart health.

What other tips do you have for maintaining a heart-healthy hybrid work routine? Visit our Facebook or LinkedIn page to share!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We continue to offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

How to Start a Walking Routine

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Walking is one of the easiest, most accessible, and lowest-impact exercises you can do. You don’t need any special equipment – just a pair of shoes and a sidewalk. And walking is an incredibly effective way to improve your health, lower stress, manage weight, and gain a variety of other health benefits.

What’s the Easiest Way to Prevent Heart Disease? Physical Activity.

It’s easy to incorporate walking into your daily routine. To get the most health benefits out of your movement, remember this acronym: FIT.

Improve Heart Health with a FIT Walking Program

the health benefits of walking
photo credit: @esdesignisms accessed 5/11/22 via CC0

According to the American Heart Association, there are three things to keep in mind when starting a walking routine: Frequency, Intensity, and Time.

Frequency

It’s not necessary to set and maintain a rigid walking schedule. What’s more important is avoiding sedentary behavior. If you find yourself sitting for long periods of time, break them up with a walk.

Intensity

Researchers advise walking at a speed of 3 mph or higher. However, if you’re going uphill or are on difficult terrain, a slower speed will carry the same benefits. If you’re not able to walk at that speed, don’t stress – do what you can, and work up to it!

Time

Federal guidelines recommend at least 150 minutes of moderate intensity exercise every week. You can break this up however works best for you, whether that be 5 30-minute walks or a series of shorter walks. As we’ve discussed, even small bursts of physical activity provide significant benefits for heart health. What matters is that you stay active!

Do you want to protect the hearts of those around you? Sign up for a HeartCert CPR training course! We offer in-person, hybrid and virtual CPR courses to meet your needs. Register today!

Register for a CPR Course

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.